Gorilla Row
Alternating bent-over dumbbell rows with torso rotation. It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Gorilla Row
- Stand with the feet wider than shoulder width over two kettlebells or dumbbells and hinge forward with a flat back and a slight knee bend.
- Hold both weights with straight arms, then row one up to your hip while pressing the other into the floor.
- Keep the torso still and square; rowing while pushing the other weight down stops you from twisting.
- Lower with control and row the other side; keep the hips high and the back flat the whole time.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Primary | Trapezius | Trapezius |
| Primary | Rear deltoid | Deltoideus posterior |
| Secondary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
| Secondary | Rotator cuff | Musculi rotatores humeri |
Muscle data from StrengthLog.
Why do it
- Back thickness, not just width
- Whole-body tension — legs, hips, spine
- Carries straight over to the deadlift
How Flawless ranks Gorilla Row
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Gorilla Row by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Gorilla Row work?
It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
How do you do Gorilla Row?
Stand with the feet wider than shoulder width over two kettlebells or dumbbells and hinge forward with a flat back and a slight knee bend. Hold both weights with straight arms, then row one up to your hip while pressing the other into the floor. Keep the torso still and square; rowing while pushing the other weight down stops you from twisting. Lower with control and row the other side; keep the hips high and the back flat the whole time.
How does Flawless rank Gorilla Row?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.